Being this is high time for fall race season, I felt the need to share a few tips on post run recovery. Whether you are running a 5K, half or full marathon, some basic post-run things can be done to help you feel better and avoid injury. Many individuals unknowingly make mistakes that lead to injury. These tips are also applicable during general training runs as well. After all, you spend way more time training that actually racing. And…Nothing is worse for a runner than having to pull out of a race due to injury.

1. Cool Down- this is often over-looked, but should not be. The higher the intensity of training, the more this is important. The body NEEDS a proper cool-down to: bring the heart rate down, slowly restore the circulation to pre-exercise levels, and not shut the muscle pump to the brain down by immediately stopping (Headache in waiting). Another thing a cool-down does is to help flush waste by-products out from the muscles. I know a lot of controversy here, but it helps.
2. Hydrate- you have the potential to lose pounds of fluids when you race (train) long, hard and in the heat (even cold as you breathe. Your body needs its fluids (water or sports drink) for body temperature regulation, proper electrolyte balance = energy, and muscle function. Deprive the body of fluids and just see how poor your body feels after a run (or even the next day).
3. Stretching- another area of controversy…BUT that sore/tight feeling you have following a race or run can be in part reduced with light stretching. If you are looking to avoid this post activity tightness that often follows…try this one. Takes less than 5 minutes
4. Icing- for years debate has raged with athletes in general regarding the benefit. Does it change the lactic acid concentration in the blood? Well…research has not proven this so, BUT…what it is theorized to do is slow cell metabolism. This then slows or stops further lactic acid from being produced. If you can slow or turn this down…then less lactic acid in bloodstream, which….you guessed it helps your body feel less sore or sluggish. So while this debate will continue…icing can be helpful. For those who have taken ice baths post race or run, tell me how you feel? You may still hurt some, but less (at least my experience for years with racing).
5. Eat- you need to get calories back into your system. You could expend hundreds or thousands of calories depending on temperature and length of the race. Seek to get a balance of carbs, proteins and fats. Your stores of all will likely be depleted after hard running (especially marathons).

So…there you have it. 5 easy to try tips to recover post run or race. If you are looking to reduce your injury risk from running, then these tips are a good place to start. If you are looking for other ways to reduce your injury risk, check out here and one more. Other injury questions can be answered here. If you have a running injury and want to hit that road again faster or just want to learn more about preventing future issues, call me Today @ 717-440-6197